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Bear Crawl

Bear Crawl

The Bear Crawl is a full-body exercise that engages multiple muscle groups and promotes overall strength and stability. It is a unique and challenging movement that mimics the crawling pattern of a bear, hence its name. The Bear Crawl primarily targets the core muscles, especially the abdominals and lower back, while also working the shoulders, chest, and quadriceps. This exercise can be performed in both gym and home workout settings, making it a versatile choice for individuals who prefer bodyweight exercises. The Bear Crawl helps improve coordination, balance, and proprioception, as it requires you to maintain a stable position while moving your limbs. It can also elevate your heart rate, providing a cardiovascular benefit. The Bear Crawl can be modified to suit different fitness levels. Beginners can start with a standard Bear Crawl on a flat surface, gradually increasing the duration and intensity. More advanced individuals can try variations such as the Bear Crawl push-ups or Bear Crawl planks, which add an extra challenge to the exercise. Remember, if you have any existing injuries or medical conditions, it's always essential to consult with a professional to determine if the Bear Crawl or any exercise is suitable for you. Incorporating this engaging and effective exercise into your workout routine can add diversity and help you achieve your fitness goals. So, challenge yourself and unleash your inner bear with the Bear Crawl!


  • Start in a plank position with your hands directly under your shoulders and your body in a straight line.
  • Engage your core and lift your knees off the ground, supporting your weight on your hands and toes.
  • Begin moving forward by taking small steps with your hands and feet, maintaining a stable and controlled position.
  • Keep your back flat and avoid lifting your hips too high or allowing them to sag.
  • Continue crawling forward for a designated distance or time period, focusing on maintaining good form and control.
  • To stop, slowly lower your knees back to the ground and transition into a resting position.

Tips & Tricks

  • Maintain a neutral spine throughout the movement.
  • Engage your core and keep your hips low to the ground.
  • Focus on moving opposite limbs at the same time, just like a bear.
  • Keep your shoulders stable and avoid shrugging.
  • Take small steps and maintain control to avoid injury.
  • Breathe deeply and exhale during the exertion phase.
  • Start slow and gradually increase speed and distance.
  • Practice the bear crawl on different surfaces for variety and challenge.
  • Include the bear crawl in your warm-up routine to activate the whole body.
  • Mix up your bear crawl with variations like sideways or backward movements.


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